--- title: "100 Days of Asanas: Guided Yoga Learning Journey in Bangalore" description: "Join my 100-day yoga learning journey. I share daily asanas with step-by-step alignment tips. Perfect for beginners and those refining their Hatha and Vinyasa practice." canonical: https://mytribe.in/bindumadhaviyoga/group-yoga-classes/100-days-of-asanas-a-learning-journey last_updated: 2026-01-09 --- # 100 Days of Asanas: A Guided Learning Journey Tribe Verified · 100-day guided yoga learning journey. By [Bindu Madhavi](https://mytribe.in/bindumadhaviyoga) · Online and at Studio in Sahakar Nagar, Bengaluru · ₹2,800 per month (estimate) Part of [Group Yoga Classes](https://mytribe.in/bindumadhaviyoga/group-yoga-classes). [View full gallery](https://mytribe.in/bindumadhaviyoga/group-yoga-classes/gallery) I am breaking down 100 different yoga asanas into simple, daily steps. Whether you are struggling with tight hips or just starting your practice, my video walkthroughs focus on precise alignment and breath to keep you injury-free. ## Photos and videos - [Video: Day 1: We begin with two fundamental sitting postures, Sukhasan (Easy Pose) and Vajrasan (Thunderbolt Pose). I explain how to sit correctly, even if you have tight hips, as this forms the base for many other practices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57ecf2e5-419d-4f93-9a98-e6ffe752877a) - [Video: Day 2: Today we explore Ardha Padmasan (Half Lotus Pose) and the full Padmasan (Lotus Pose). I guide you through the preparations to safely open your hips and knees for this classic meditative posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3751f30-fef6-48bc-b0cd-c6f092d3e09e) - [Video: Day 3: This is Hindolasan, a hip-opening posture that gently rocks the leg like a cradle. It is an excellent asana to work on hip tightness and prepare the body for more advanced sitting poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0093104-196e-4b8a-b804-1e06f03bb129) - [Video: Day 4: We practice Sukh Garbhasan, a posture that challenges your balance and hip flexibility. I show you how to engage your core and find stability while lifting your feet off the ground.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f11fa344-2998-40f5-8a9b-751675b83058) - [Video: Day 5: Akarna Dhanurasan, or the Archer's Pose, is a deep hip opener. I demonstrate how to draw your foot towards your ear, creating an intense stretch that improves flexibility in the hips and legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edd8ef86-8ea6-4c80-821b-2231f33c3c9f) - [Video: Day 6: Today's asana is Parivrata Surya Yantrasan (Compass Pose). This is a powerful posture that works on your hips, hamstrings, and shoulders all at once, requiring both flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a88e7fef-c18d-4370-8d35-43dd75ce5e44) - [Video: Day 7: We practice Bhadrasan, one of the most ancient documented asanas. It involves sitting between the heels, which deeply stretches the thighs and ankles. Please avoid this if you have knee issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a4b533a-2900-474c-bd5a-b1a230725078) - [Video: Day 8: Tarasan, or Star Pose, is a gentle forward bend that is great for those who find it difficult to sit on the floor. I show how to use a block for support to make the posture more accessible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce321c8c-7f8b-4b6d-87ca-f141c9bc61f2) - [Video: Day 9: Baddha Konasan is an essential hip-opening posture. I explain that our hips are often called the seat of emotions, and practicing this asana can help release stored tension and tightness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3649ceee-10f3-4826-918d-e61cc6528b9b) - [Video: Day 10: We learn Triyanga Mukhaika Paschimottanasana. This asana creates a unique two-way stretch in the hips and helps balance the right and left sides of the body, addressing imbalances from our daily movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/500f3f5a-340f-4d73-9b02-3a1d0fe38a84) - [Video: Day 11: We begin our standing series with Pranamasan (Prayer Pose). I break down the importance of Samasthiti (Equal Standing) to build a strong foundation, engaging the entire body from the feet up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fc5da9b-6b28-452f-bd18-0506c197df30) - [Video: Day 12: Hasta Utthanasan is a gentle backbend that opens the chest and heart center. I guide you on how to arch your upper back correctly while keeping your head aligned with your arms to avoid strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f51a961-23ea-4e38-ab95-4895af8102b6) - [Video: Day 13: Today is Padahastasana, a forward bend. I emphasize the importance of bending from the lower back and micro-bending the knees to protect your hamstrings and back from injury, a common mistake in this pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2d2e103-ea28-4e76-8d24-e1c7092c801c) - [Video: Day 14: Ashwa Sanchalanasan is a dynamic lunge that is part of the Surya Namaskar sequence. It's a great posture for improving hip flexibility and is beneficial if you are looking to build strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fcbc07a-20d6-4dcb-9b24-457ac124f863) - [Video: Day 15: We practice Santulanasan, the Plank Pose. This is a powerful asana for building core strength. I explain the correct alignment to avoid dropping the back and engage the abdominal muscles effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/569d3e4e-1c4b-4be1-9c46-2e245603aefd) - [Video: Day 16: Ashtanga Namaskar involves eight parts of the body touching the floor. I demonstrate two approaches, one for beginners and one for those comfortable with the Vinyasa flow, to build shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bc9d7f5-6d5d-4244-8256-9b69e2863989) - [Video: Day 17: Bhujangasan, or Cobra Pose, is vital for strengthening the back. I show different variations, from a gentle lift on the elbows to a fuller expression, ensuring the arms remain micro-bent to engage the back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97fb90d5-a067-4937-b353-15c21f5f74d8) - [Video: Day 18: Parvatasan (Mountain Pose) provides a full-body stretch. I explain how to prioritize a flat back over getting the heels to the floor, which is key for correcting posture and releasing tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73079418-f09b-45b0-97ee-38810141dab4) - [Video: Day 19: Urdhva Mukhi Svanasan (Upward Facing Dog) is similar to Bhujangasan but more intense, with the knees lifted off the floor. This posture is a key component of Vinyasa flows and builds upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8fefdc9-79ba-4ebe-9154-745071efbaf9) - [Video: Day 20: Adho Mukhi Svanasan (Downward Facing Dog) is a foundational yoga pose. I explain the key differences from Parvatasan, such as feet being hip-distance apart, and how to correctly align the head and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbd14ff2-7fe5-4e14-9f4b-54926c6437b2) - [Video: Day 21: Eka Pada Pranamasan is a standing balance pose. I teach the importance of a stable mind for a stable posture, focusing on a single point to maintain balance and engaging the muscles of the standing leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2266c726-b82e-4d14-a871-b55e2056e329) - [Video: Day 23: Eka Padasan, also known as Virabhadrasan type three, is a strong balancing posture. I guide you on how to square your hips and engage your glutes to maintain stability and alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bd002e3-53e0-4ddf-86e8-9490670719f8) - [Video: Day 24: Today we learn Ardha Chandrasan (Half Moon Pose) and its twisted variation. I show how to use a block for support as a beginner to safely open the hips and shoulders in this dynamic balancing asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fd3d29b-80d9-4c23-b414-f89ee1092ce0) - [Video: Day 25: This is another variation of Ardha Chandrasan, this time from a kneeling lunge. This version provides a deep stretch for the hip flexors and opens the Anahata Chakra (heart center).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5532d091-e354-4184-89bc-2e4fea26b799) - [Video: Day 26: We explore three variations of Marichyasana. Each type works on the stomach and hip region differently, helping to tone the body and improve stability through binds and forward bends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54e5860d-4b60-4819-9c4c-099ceea8d154) - [Video: Day 27: Janu Sirsasana is a forward bend that prepares the body for deeper stretches. I explain how to bend from the lower back with a flat spine to get a safe and effective hamstring stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79f8ef8a-adbb-4a7d-94d2-82faea18e651) - [Video: Day 28: Parivrtta Janu Sirsasana is the twisted version of the head-to-knee pose. This asana provides a deep side-body stretch and works on the waistline, helping to release fat and improve digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8f37320-8359-4ea0-b87a-68ea59a688c5) - [Video: Day 29: Bharadvajasana is an interesting seated twist where one leg is in Ardha Padmasan and the other in Vajrasan. It improves shoulder mobility and strengthens the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84eff1fb-9dae-4e43-ab08-e07687c3c293) - [Video: Day 30: Krounchasan is a challenging seated posture that provides a deep hamstring stretch and helps correct hip tightness. I offer modifications for those who are still building their flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dbe3a512-660f-4c69-ab36-7c5e9ba9e4f5) - [Video: Day 31: We practice Virabhadrasan (Warrior Pose), types one and two. I demonstrate the correct alignment from the ground up, ensuring a strong foundation for these powerful lower-body strengthening postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7df44f71-97ff-4515-bc9f-e993140dad68) - [Video: Day 32: Trikonasana (Triangle Pose) is a classic standing posture. I guide you through the alignment step-by-step, emphasizing the micro-bend in the knee to avoid joint strain while opening the chest and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e51e39ea-5b29-4274-a463-bfd08c47408b) - [Video: Day 33: Parivarta Trikonasana (Revolved Triangle Pose) is a deep twist that challenges balance and flexibility. I explain how all twisted asanas are beneficial for activating our stomach organs and improving digestive health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35a826cb-d905-4a21-ab4a-80399486136d) - [Video: Day 34: Parsvakonasana (Side Angle Pose) stretches the entire side of the body. I explain how to distribute your weight evenly across the body to avoid leaning too heavily on one side and to engage all muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/635752a0-5eb8-465b-a108-834c6e310974) - [Video: Day 35: Parivrtta Parsvakonasana (Revolved Side Angle Pose) is an intense twist that tones the stomach and strengthens the legs. Your breath may feel labored, which is a sign the posture is working deeply.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6342cf4-f4c9-4052-b95d-cf1e8715ac9f) - [Video: Day 36: Ardha Kati Chakrasan is a standing side bend that creates a half-moon shape with the body. It's a good posture for improving balance and toning the sides of the waist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f49c163a-ef1f-46c0-a217-b371caf670cc) - [Video: Day 37: Malasan (Garland Pose) is a posture our ancestors used daily. I explain its benefits for digestion and show variations with a block for those with knee sensitivity, making it accessible to everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0c5aa85-82e7-4ced-812b-e3dce8d5cb3e) - [Video: Day 38: Ustrasana (Camel Pose) is a deep backbend that opens the heart chakra. I explain how backbends can help us express ourselves better and build a stronger immune system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e549c23-a6a7-44ae-9c89-388eae64494d) - [Video: Day 39: Dhanurasan (Bow Pose) is excellent for activating the stomach organs and strengthening the back. I also demonstrate a variation, Parsva Dhanurasan, where you rock from side to side.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/367a3b91-3c02-49c5-a2bb-fdeaa338732e) - [Video: Day 40: Chakrasan (Wheel Pose) is a dynamic backbend that builds strength and immunity. I show step-by-step progressions, including using a wall for support, to help you safely work towards this advanced asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30f205bc-c469-4aed-a57a-08d826da2c97) - [Video: Day 41: Parivarta Anjaneyasan is a twisted lunge posture. It is a very effective asana for toning the stomach and strengthening the entire lower body, a great addition to your weekly practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a9dccf-382a-4999-9cf2-f58e57aa9685) - [Video: Day 42: Utkatasan, or the Chair Pose, is a powerful way to strengthen and tone your lower body. I also demonstrate a twisted variation to work on the waistline and improve spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a8741dd-62a8-45f2-8e47-9f503f7a262b) - [Video: Day 43: Ardha Matsyendrasan is a seated spinal twist. I show two different ways to practice this posture, making it accessible for different levels of flexibility, while explaining its benefits for the spine and internal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9c97bf1-93c2-4087-a97b-443eef9332bc) - [Video: Day 44: Dandasana, or Staff Pose, looks simple but is key for correcting posture. I explain how to sit correctly on your sitting bones and offer a modification against a wall to help you find the right alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46357a2c-0c21-455b-b484-7ed474c092b0) - [Video: Day 45: Paschimottanasana is a seated forward bend. I emphasize bending from the lower back, not the upper back, and offer several variations and preparatory poses to help you open your hamstrings and back safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bda74331-10c1-46ac-aad7-9cad036abe86) ## About 100 Days of Asanas: A Learning Journey The biggest mistake I see in many classes is rushing into the final posture before the body is ready. In this 100-day series, I focus on the transition and the modification. If your hamstrings are tight, we use blocks. If your knees are sensitive, we use cushions. My goal is not for you to reach the perfect shape on day one, but to build a consistent practice that respects your body's current limits. ### Building a Sustainable Practice Yoga is not a race. My teaching philosophy at Sri Subhadra Yoga Shala centers on the idea that we must slow down to move forward. This 100-day series is designed as a foundational guide for anyone, regardless of age or fitness level, who wants to understand the 'why' behind the movement. ### What You Will Learn Each video in this series breaks down a specific asana—from basic sitting postures like Sukhasan to more challenging standing flows. I focus on: * **Alignment:** Detailed cues to ensure your joints are protected. * **Modification:** How to use props like blocks and cushions to make poses accessible. * **Breath:** Connecting your inhalation and exhalation to your movement, which is the heart of my Hatha-Vinyasa style. * **Safety:** I emphasize what to avoid if you have specific health issues, such as knee sensitivity or lower back pain. ### Join the Community While these videos are a great starting point for home practice, my live classes offer the benefit of real-time correction. I host small-group sessions in my Sahakarnagar studio where I provide hands-on adjustments. For those joining from further away, my interactive online sessions on MS Teams provide two-way video monitoring, allowing me to give you the same verbal alignment cues as I would in the studio. Whether you are joining for weight management, core strength, or simply to find emotional balance, consistency is the key. Start with Day 1, take your time, and remember that every day on the mat is a step toward a deeper understanding of yourself. ## About Bindu Madhavi Namaste, I am Bindu. I believe yoga is a journey of slowing down to move forward with grace. At Sri Subhadra Yoga Shala in Sahakarnagar, I focus on helping you find comfort in your own body, whether you are joining me on the mat in the studio or through my interactive online sessions. 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